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Warm Up 83 (No Measure)
Length of Gym
x2 Bear Crawl
x2 Crab Walk
x2 Burpee broad jumps
20 Beat Swings
+
2 RNFT:
45 Sec Bar Hang
45 Sec Wall Sit
Pull-ups (5×5)
-4-5 sec negative
Use the hardest version of pull up for you (strict, kipping, banded, jumping, ring)
Metcon (AMRAP – Rounds)
EMOM 16
Min 1 – 15 Cal Row
Min 2 – 20 Wall ball @ 20/14 lbs
Min 3 – 15 Burpees
Min 4 – 40 Double Unders
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